12.31.13

NO WORKOUTS FOR TUE AND WED

THURSDAY WILL BE POSTED HERE

12.30.13

Drop Snatch 3x 50, 60, 70% of snatch
Snatch 3x 60, 70, 75, 75, 75%
Clean 3x 60, 70, 75, 75%
Front Squat 3x 60, 70, 75, 80%
Snatch pull 5x (-10, 100%, 100%)
Stone runners 3x10 each + wt Bama Abs 2x10 each

12.21.13

9am L3 testing

12.20.13

A. Clean and jerk (1+3) 60, 70% (1+2) 75, 80, 85, 90, 90-95%
B. Snatch 3x 60, 70% 2x 75, 80, 80-85%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (100%, 100%) + DB press 3x10
E. Ab circles 3x10 each (if you can't do that, do windshield wiper on ground) 3x10 each 

12.19.13

60 min run/hike with pack/row/bike

ONE HOUR MOVING

12.18.13

30 UB wall ball

-rest 1 min-

25 UB wall ball

-rest 1 min-

20 UB wall ball

-rest 1 min-

15 UB wall ball

-rest 1 min-

10 UB wall ball

**If any sets don't get to the # do do as many as possible and post

+

6 min AMRAP

10 S2OH @ 105/65

20 DU

-rest 4 min-

6 min AMRAP

5 Burpee

10 HPC @ 105/65

15 push-ups w/ feet on a 45, chest to deck….legs shouldn't touch ground

-rest 4 min-

6 min AMRAP

2 MU (4 C2B scale)

4 Ring dip…after 2nd MU stay up and do 4 more ring dips

25 DU

12.17.13

A. Front Squat 3x 60, 70% 2x 80, 85, 90, 95, ?% (if you can double 100%, you can try a new        PR single)
B. Back squat 4x3 up to top weight made for a double
C. Straight led deadlift + shrug  2x10+10 @ 45-50% of clean 
+
4 sets; 2 min rest
max rep T2B
10 burpee AFAP
+
4 sets; rest 3 min
max rep C2B (-2)
10 box jumps @ 24/20
30 sec airdyne sprint

12.16.13

A. Snatch 3x 60, 70, 75% 2x 80, 85, 90, 90-95%
B. Clean 3x 60, 70, 75% 2x 80, 85, 90%
C. Overhead squat (1+3) 5 sets (heavy as possible)
D. Snatch pull 3x (100%, +10lbs, +15lbs)
E. Below the knee snatch pull 3x (100%, 100%, 100%) + DB press 2x10
F. Wt Sit ups(arms locked overhead) 3x10

12.14.13

9am TESTING

12.13.13

A. Clean and jerk (2+2) 60, 70, 75, 80, 85, 85-90%
B. Snatch 3x 60, 70, 75, 80, 80-85%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (100%, 100%) + plate front raise 3x10 + plate side raise 3x10
E. Ab slide 3x20 yards + push up row (with DBS 1 push up + 1 row L/R = 1 rep) 3x8

12.12.13

Active Recovery Day

A.

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is my first choice, and if you have an ocean, even better)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

12.11.13

10 Min AMRAP of:
3 MU (3 C2B & 3 Ring Dip = scale)
6 Box jumps @ 30/24
9 T2B
50 DU
-REST 3 MIN-
10 Min AMRAP of:
10 DL @ 95/65
8 HPC @ 95/65
6 S2OH @ 95/65
50 DU
-REST 3 min-
10 Min AMRAP of:
Wall Ball 20/14


*NOTES- For the DL,HPC,S2OH…TAKE YOUR TIME. Slow is smooth and smooth is fast. Keep lumbar tight and get reps in but don't try to speed to fast. Wall Ball goal is 160+

12.10.13

A. Back Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Front Squat 4x5 up to 70-75% of top back squat for day
C. Straight led deadlift + shrug  2x10+10 @ 45-50% of clean 

  +

           4 sets; rest 2 min
          15 KBS UB 70/53
          10 Burpee AFAP
       
          +
         
          4 sets
          5 STRICT weighted pull-up
          rest 30 sec
          max rep HSPU
          rest 2 min

12.9.13

A. Snatch 3x 60, 70, 75, 80, 85, 90%
B. Clean 3x 60, 70, 75, 80, 85, 85-90%
C. Drop Snatch 5x3 (heavy as possible)
D. Snatch pull 5x (-10, 100%, +10lbs) 
E. Below the knee snatch pull 5x (-10, 100%) + alt DB press 3x10 (1 arm up)
F. Wt. Hip extension on GHD 3x10 + Wt Sit ups 3x12

12.7.13

To see where we are in Aerobic side of things…..

90 MIN AMRAP

1300m row

200m farmer carry (70/53)

15 wall walks

42 DU's

12.6.13

A. Clean and jerk (2+2) 60, 70, 75, 80, 85, 85%
B. Snatch 3x 60, 65, 70, 75, 75-80%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (-10lbs -10lbs) + plate front raise 3x10 + plate side raise 3x10
E. Roll outs 3x10 + ghd row 3x10

12.5.13

Active Recovery Day

*ROW BOWLING DAY…comment on FB so we can get some groups together doing it!!!

A.

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is my first choice, and if you have an ocean, even better)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

12.4.13

3 sets ALL OUT, rest 5 min

250m row

10 Burpee over rower

15 Thrusters @ 95/65

10 burpee over rower

250m row

-REST 15 MINUTES …work on handstand walks during 10 min of that rest-

3 sets all out; rest 5 min

5 C2B pull-up

10 Thrusters @ 95/65

15 Burpee

10 Thrusters @ 95/65

5 C2B pull-up

12.3.13

A. Front Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Back Squat 4x5 up to same weight as front squats
C. Good morning 2x10 @ 45-50% of clean 
D. 5x 5 weighted pull-up, rest 30 sec, 5 ring dip weighted if possible, rest 1 min
E. 5x20 russian KBS @ 88 or 80/70

12.2.13

A. Snatch 3x 60, 70, 75, 80, 85, 85%
B. Jerks 3x 60, 70, 75, 80, 85%
C. Clean 3x 60, 70, 75, 80, 80%
D. Drop Snatch 5x3 (heavy as possible)
E. Snatch pull 5x (-10, 100%, +10lbs)
F. Below the knee snatch pull 5x (-10, 100%) + alt DB press 3x10 (1 arm up)
G. Stone runners 3x10 each + Wt V-Ups 3x10 each